Monday 11th
Easy Run
14km
Tuesday 12th
Fartlek Session
4km Warm Up
6x 1km @ Race Pace with 500m slow jog in between
4km Warm Down
Wednesday 13th
Active Recovery
Thursday 14th
Track Session
4km Warm Up
8x 400m Efforts (T2) with 200m slow jog in between
4km Warm Down
Friday 15th
Rest
Saturday 16th
Hills Session
4km Warm Up
8km of Hills
4km Warm Down
Sunday 17th
Easy Run
2hrs 45mins (morning)
&
5km Walk & 30 mins of Stretching (afternoon)
